Here's Some Inexpensive Healthy Meals For You and Your Family

Preparing inexpensive healthy meals for you and your family is actually very easy. The easy healthy meals we will cover in this article will cost less than $5.00 per person and will take 30 minutes or less to prepare. They must be quick simple meals.

The fact is, healthy meal planning is an essential part of any weight loss plan. Meal preparation is also referred to as The Secret of Weight Loss in another article on this site.

Even though it may not have been referenced in any scientific journal or studied at any university, it still stands to reason that any weight loss plan or program requires careful and consistent preparation of inexpensive healthy meals in order to be successful.

Of course, all of the meals must fulfill all the essential criteria of of a suitable weight loss meal. Here are the top nutritional principles for meal preparation:

1. Control the Source of Carbohydrates

2. Ensure the Meal Contains Protein

3. Control the Portion Size of the Meal

As a broad guideline, all easy healthy meals should contain the following macronutrient profile:

In order to achieve maximum weight loss, ensure your meals only fall outside these macronutrients guidelines occasionally. For example, a breakfast meal may contain 30 grams of carbohydrates instead of the maximum 20 grams as suggested.

However, stick to the recommendations 80% of the time.

Here are some examples of inexpensive healthy meals (there are 2 options for each meals):

BREAKFAST:

20 grams of cereal (it must contain less than 15 grams of sugar per 100 grams)
2 teaspoons of LSA
2 teaspoon of psyllium husks
150mls of low-fat milk

Omelette:

2 whole eggs
50g diced tomato
50g diced onion
50g low-fat ham (if desired)
A dash of milk

Mix all ingredients well and cook in a pre-heated frypan with a teaspoon of oil. Then place on 1 slice of toast (no spread)

MID-MORNING:

1 tin of flavoured tuna

1 piece of fruit
15 almonds

LUNCH:

150g sliced chicken breast
100g sweet potato
50g peas
50g corn
30mls sauce (any)

Sandwich made with the following ingredients:

100g tuna
2 slices of bread
lettuce
tomato

*Try and limit this option as much as possible because it contains 2 serves of a high density carbohydrate (2 slices of bread)

MID-AFTERNOON:

100g yoghurt
100g low fat cottage cheese

1 Scoop of protein powder
mixed in 100mls of low fat milk and 150mls of cold, filtered water

DINNER:

Green Chicken Curry (serves 5)

500g sliced chicken breast
400 mls of coconut milk
2 tablespoons of green curry paste
2 tablespoons of fish sauce
2 large carrots sliced
1 large head of broccoli
2 large potatoes (diced)
1 tablespoon of oil
1 green capsicum sliced
1 tin of bamboo slices

Pre-heat the oil in a large frypan or wok. Add the green curry paste and fry for 1 minute. Then add the chicken and lightly fry until it starts to change colour. Then add the coconut milk and stir. Simmer for 3-4 minutes then add carrots, broccoli and potatoes. Simmer for 15-20 minuutes, check regularly and stir. Once the potatoes may be easily pierced with a fork and the remaining vegetables and fish sauce. Simmer for another 5 minutes.

Remove from heat and serve.

150g lean red meal
100g pumpkin
100g broccoli
100g squash
30mls sauce (any)

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